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Teff vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Teff and Bulgur

  • Teff has more Manganese, Iron, Copper, Phosphorus, Zinc, Calcium, Vitamin B1, and Vitamin B2, however Bulgur has more Fiber, and Vitamin B3.
  • Daily need coverage for Manganese from Teff is 269% higher.
  • Bulgur has 5 times less Calcium than Teff. Teff has 180mg of Calcium, while Bulgur has 35mg.

Food types used in this article are Teff, uncooked and Bulgur, dry.

Infographic

Teff vs Bulgur infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
0
Bulgur
Contains more Calcium +414.3%
Contains more Iron +210.2%
Contains more Magnesium +12.2%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Contains more Zinc +88.1%
Contains more Copper +141.8%
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +414.3%
Contains more Iron +210.2%
Contains more Magnesium +12.2%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Contains more Zinc +88.1%
Contains more Copper +141.8%
Equal in Potassium - 410

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
4
:
6
Bulgur
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Bulgur
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Bulgur Opinion
Net carbs 65.13g 63.37g Teff
Protein 13.3g 12.29g Teff
Fats 2.38g 1.33g Teff
Carbs 73.13g 75.87g Bulgur
Calories 367kcal 342kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 0.41g Bulgur
Fiber 8g 12.5g Bulgur
Calcium 180mg 35mg Teff
Iron 7.63mg 2.46mg Teff
Magnesium 184mg 164mg Teff
Phosphorus 429mg 300mg Teff
Potassium 427mg 410mg Teff
Sodium 12mg 17mg Teff
Zinc 3.63mg 1.93mg Teff
Copper 0.81mg 0.335mg Teff
Vitamin A 9IU 9IU
Vitamin E 0.08mg 0.06mg Teff
Vitamin D IU 0IU Bulgur
Vitamin D µg 0µg Bulgur
Vitamin C mg 0mg Bulgur
Vitamin B1 0.39mg 0.232mg Teff
Vitamin B2 0.27mg 0.115mg Teff
Vitamin B3 3.363mg 5.114mg Bulgur
Vitamin B5 0.942mg 1.045mg Bulgur
Vitamin B6 0.482mg 0.342mg Teff
Folate µg 27µg Bulgur
Vitamin B12 µg 0µg Bulgur
Vitamin K 1.9µg 1.9µg
Tryptophan 0.139mg 0.19mg Bulgur
Threonine 0.51mg 0.354mg Teff
Isoleucine 0.501mg 0.455mg Teff
Leucine 1.068mg 0.83mg Teff
Lysine 0.376mg 0.339mg Teff
Methionine 0.428mg 0.19mg Teff
Phenylalanine 0.698mg 0.58mg Teff
Valine 0.686mg 0.554mg Teff
Histidine 0.301mg 0.285mg Teff
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.232g Bulgur
Monounsaturated Fat 0.589g 0.173g Teff
Polyunsaturated fat 1.071g 0.541g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
29
Bulgur
Mineral Summary Score
133
Teff
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
74%
Bulgur
Carbohydrates
73%
Teff
76%
Bulgur
Fats
11%
Teff
6%
Bulgur

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.